Kristy Attaway's Lean Eating Recipe's

MANILLA LEAN EATING

  

WHY: They taste like a treat, yet they have the right RATIOS of

CARBOHYDRATE-PROTEIN-FAT-CALORIC COMBO

 THIS is what balances the blood sugar levels. Balancing your blood sugar has a HUGE impact on mood, hormones, physical activity, exertion levels, mental alertness, etc.

By learning how to balance your meals correctly (4-6 per day) you will start to understand how GOOD you will feel! The main outcome from healthy eating is to FEEL good, energetic, optimistic, and overall HEALTHY!

TIPS:

• 1. ALWAYS have a water bottle handy
• 2. If you make a meal…double it and pack it in the fridge for a run and go scenario (approx. 80% of life is run and go).
• 3. Rule of thumb: Combine a protein and a carb with every meal. This consistent combo will help continue the pattern of regular blood sugar leveling which equals a body that FEELS amazing!
• 4. Try to stagger your meals every 2-3 hours apart. Once you exceed 3 hours you are going to be more prone to over eating.
• 5. Rule of thumb: Try to understand that your stomach is a glass and you want to feed it ½ way full. This way there is “space” that will help not only with digestion, but energy and mental clarity. The feeling of “not too much, yet not too little, JUST RIGHT” is how you want to feel. Recognizing that in another 3 hours you can eat again!
• 6. I could go on and on why it is important to eat this way. More than anything you need to have a DESIRE and a WHY of YOUR personal purpose of WANTING to lead a balanced, healthy lifestyle.

 Let's start with your WHY:

WHY DO I__(Your name)____  WANT to educate, practice, learn, steps that will lead me to a directions of optimal health?

 NOW, WHAT DO I WANT? Paint your pictureJ

HOW?

TOOLS TO GET ME THERE

  

PB ICE CREAM

4-5 TB Protein Powder (children and elderly individuals only need 3-4 TB)

1 TB natural PB

1 full dropper liquid vanilla stevia (or TRUVIA packet)

½ banana (optional)

6 ice cubes

1 magic bullet blender cup/Sharp or flat blade

½ cup skim milk (water or low fat almond milk works just as great)

½ cup Multigrain cheerios

TIP: Slice banana very thin and lay flat in small snack sized zip lock bag. Freeze over night. The FROZEN effect of the banana will give your protein shakes a THICK ICE CREAM texture.

DIRECTIONS:

Add ingredients to blender cup in order listed below:

Ice-powder-liquids-banana-PB

Blend to smooth ice cream texture.

TIP: If shake is not blending well, add 2 TB of water at a time until you get the desired consistency that you want. 

TOP shake with multigrain cheerios this is your ice cream "topping".  YUM!! EnjoyJ

COCOA ALMOND DELIGHT

4-5 TB protein powder (vanilla or cocoa)

1 dropper full liquid vanilla stevia (OR TRUVIA packet)

½ capful Almond or coconut extract

1 tsp plain cocoa powder

½ cup skim milk (water or almond milk works just as great)

DIRECTIONS:

Blend all ingredients together in order listed below:

Ice-powders-liquids.

Blend to desired texture.

TIP: Top with 2 TB slivered almonds or pecans. YUM!

CUPCAKE BATTER

1 scoop VANILLA protein powder

½ fresh lemon squeeze

1 dropper full liquid vanilla stevia

1 cap full vanilla extract

½ cup skim milk (water or almond milk work just as great)

DIRECTIONS:

Blend all ingredients together as listed below:

Ice-Powder-liquids. Blend to desired texture. Top with fresh ground cinnamon. Enjoy your low calorie and guilt-free cupcake batter! Tastes even better with ½ cup KAMUT puff cereal made SUGAR PUFF STYLE (shown at class)

 LEAN SHISHKABOBS

Broccoli Heads

Bell peppers

Mushrooms

Onions of choice

Yellow squash chunks

Zucchini squash chunks

Other veggies of choice

Chicken if wanted

Shish-kabob sticks

1-2 TB fat free zesty Italian dressing

DIRECTIONS:

Marinate all veggies in dressing (and chicken if adding chicken). Grill until edges are blackened OR bake in oven on 375 to desired crisp. ENJOY!

TIP: this is a great alternative when camping and everyone is making smores. Pull out your pre marinated sticks and roast away! You will feel much better at the end of the eveningJ

LEMON CHEESECAKE

1 egg

2-3 egg whites

1 tsp vanilla protein powder (this can be eliminated if you don’t have vanilla protein powder…it just adds a little “umph” to the mixture)

½ lemon squeeze

1 dropper full liquid vanilla stevia

DIRECTIONS:

Blend all ingredients together in small bullet cup with the FLAT blade. Pre-heat frying pan on low heat. Spray with pam. Pour mixture into pan and cover with lid. Cook mixture crepe style and flip when entire mixture will flip at once (crepe flipping style). Roll up and freeze for 20 min. Top with 1-2 TB sugar free syrup OR just plain tastes wonderful!

TIP:

Syrup that is too yummy to believe involves these simple steps listed below:

1.      1 TB fat free PLAIN Greek yogurt

2.      2 TB sugar free syrup

3.      ½ lemon squeeze

4.      1-2 tsp skim milk

5.      Cinnamon and DASH of nutmeg

6.      Blend in small bullet cup

Warm in microwave for 2-=30 seconds and drizzle to top of cheesecake concoction!

*This is a PERFECT LOW CALORIE meal when you are craving the sweets. NO carbs and loaded with great protein 

CREPES GALORE!

3 TB Brown rice (raw)

1-2 TB oats (raw)

¼ tsp baking powder

1 egg

2 egg whites

1 TB vanilla protein powder

½ lemon squeeze

Cinnamon-nutmeg

1 dropper full liquid vanilla stevia

2 TB sugar-free syrup (or syrup listed on lemon cheesecake recipe above)

DIRECTIONS:

Blend Brown rice with FLAT blade in small bullet cup to flour texture. Add oats and blend again. Add remaining ingredients and blend to smooth crepe texture. Pre-heat frying pan on low heat.  Spray with pam and cook small amount of mixture creating 3-6 crepes. Roll up and top with Sugar-free syrup, spray butter, and cinnamon-nutmeg. ENJOY!

TIP:

These can be made in big batches and stored in large zip lock bags in the freezer. Re-warm and they taste just as great as the moment you make them! This recipe can also be made in to waffles or muffins! Muffins and waffles are also easy to freeze and are great for on the go meals for mid morning or afternoon!

 Thank you so much for giving me this opportunity and to be a part of your ward! My gift that I have been given is to ignite the “FLAME” in others to get moving towards a PATTERN that will serve you GOOD things forever! I know that by starting with just a well defined WHY, you will find yourself incorporating healthy habits that your true inner spirit craves! Start today by recognizing the benefits of treating yourself like a QueenJ.

Please let me know if I can be of help to you!

Kristi Attaway

801-473-5928

k2lifestyle@gmail.com

Posted in: Cooking